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Eat your way to amazing skin

Most people don’t give a second’s thought to their skin but its doing a fabulous job keeping your insides in, protecting you from infection and radiation, and keeping you warm. There’s also a huge amount you can do to keep your skin looking great. Read on to find out how.

Be fat-friendly

Essential fats found in fish, avocados, nuts and seeds keep cell membranes soft and smooth – they’re nature’s perfect skin plumper's. Don't be put off by the word fat. The right fats are really important for many functions in the body.

Eat to turn back the clock

Stock up on antioxidant-rich fruit and veg. These are crucial for your entire body – not just your skin. They reduce the speed of skin aging and degeneration. Eat them raw or lightly steamed as cooking for long periods destroys enzymes, minerals and vitamins.

How about adding at least one extra portion of veg every night this week to your evening meal or consider whether you are eating a rainbow of colours over the course of the week – that means picking as many different colours of fruit and veg as you can. Could you try one of these things this week?

Drink up!

Keep skin cells plump and full or your skin will look shrivelled and dehydrated – a long cry from that radiant glow you’re going for. Cells also need water to rebuild and to remove the build up of waste products (toxins). It’s a very simple (and free) step that most people don’t prioritise and yet the results and be striking. You’ll soon see the benefit. Helpful nutrients for skin health

Lets start with Vitamin C for the all important collagen production. Foods to include: blackcurrants, red peppers, kale, collard leaves, broccoli, kiwis, oranges, courgettes, cauliflower and spinach and citrus fruit.

Vitamins A, C, E and selenium are all antioxidants , which means that they limit the damage done to collagen and elastin fibres by free radicals. Foods to include (aside from the vitamin C foods, above, and the vitamin A foods, below): sunflower seeds, almonds, spinach, swiss chard, papaya, mustard greens, asparagus, peppers, Brazil nuts, fresh tuna, some meats including pork, beef, turkey and chicken, cottage cheese, eggs, brown rice, sunflower seeds, spinach, oats and mushrooms.

Vitamin A helps control the rate of keratin so a lack of vitamin A can result in dry, rough skin. Foods to include: sweet potato, carrots, butternut squash, spinach, kale, collard greens, turnip greens and romaine lettuce.

Vitamin D. Skin cells produce a chemical that is converted into vitamin D in sunlight. It’s important for many functions in the body, including immunity, blood sugar balance and bone health. It’s hard to get enough vitamin D from food alone, but too try to include more sardines, salmon, tuna, swordfish, eggs, orange juice, butter and fortified cereals – and don’t forget a daily dose of getting out into the sun!

Zinc is important for the production of skin cells. A lack of zinc can result in poor skin healing, eczema and rashes. Foods to include: venison, fish, ginger root, lamb, lean beef, turkey, green vegetables, oats, nuts, sesame seeds, pumpkin seeds, yoghurt, and scallops.

Watch what you put on your body, too

The skin is the largest organ in the body with a surface area about the size of a double bed. It soaks everything up you put on it, and what soaks in ends up in your blood stream. So if your shampoo and conditioner or shower gel (all of which wash over you as you shower), or your body lotions or creams contain nasty chemicals like parabens or sodium lauryl sulphate, you are feeding yourself synthetic oestrogens that can wreak havoc with your hormones. Check labels for ingredients – often they may be marked as paraben-free.

Learn how to deal with problem skin

A targeted nutrition and lifestyle plan can work wonders for skin problems like acne, eczema, psoriasis and rosacea. This kind of personalised nutrition is often poorly understood and isn’t really talked about in the media. It doesn’t work to just add to your diet a single ‘superfood’ or stop eating a whole food group. Its about finding out what factors are driving the condition in the first place then taking steps to resolve them.

If you are struggling with your skin and want to find out more about how i can support you with nutritional support and natural skincare, go to

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